Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

The Best of 2017: Research Insights and Other Breakthroughs

Each year is fuller than the last. More and more scientific papers are published each year, and that trend is only quickening. The same trend goes for books, products, businesses. Humans are incredible producers. It’s what we do—create and consume.

4.What the Health, this year’s token vegan screed, came out to rapturous applause. In one of my favorite pieces of the year, Robb Wolf took it apart piece by piece and, in doing so, definitively commented on anti-meat hysteria and bad science in general.

5. We learned that the sugar industry has been stifling anti-sugar research results for decades, surprising no one while enraging almost everyone (with an honest bone in their body).

6.We learned more and more about ancient human evolution and migration. It turns out that our history is even crazier and more impressive than we thought.

I’ve been doing this thing for over 10 years now, and it still feels fresh, still feels new and exciting. Because despite all the studies, developments, news reports, and personal experimentation, we still don’t know much of anything. A whopping 99% of the gut biome is acomplete mystery, for example. There’s a lot more for us to learn. I look forward to sharing and discussing it with all of you.

Just got a reminder of that some minutes ago: there were five people on my workplace waiting for the elevators (me included). Four of them were on the phones. Guess who was the fifth one not on the phone

Their diet was 80% butter and lard with 20% “protein”, which is a vague term to say the least, and not defined in the study as far as I could tell. The mice were supplemented with “complete” vitamins and minerals which we know are not nearly as well absorbed as real food. Among other problems, we certainly expect profound microbiome disturbance from such a diet.

And what kind of animals did the butter and fat come from? We doubt it was from humanely raised grass-fed cattle and organically fed swine.

So when you feed rodents an ad-lib diet of CAFO fat, “protein” and multivitamins they end up overeating and becoming obese. What, exactly, is the relevance for humans eating real human food?

“Libby Babet, personal trainer on The Biggest Loser and owner of Sydney’s Agoga and BUF Girls, has tried the keto diet.”

What an interesting choice of expert opinion. Perhaps Luis Villasenor, Shawn Baker and Mark Sisson were all out of the office that day.

“You literally can’t eat even veggie carbs other than leafy dark greens like spinach/lettuce if you want to stay in keto and even then you have to smother in olive oil or avocado so you don’t kick yourself out of keto! You also kick yourself out if you have too much protein.”

How does adding fat to carbs prevent “kicking out” of keto? We have not heard that one before. As to whether protein “kicks out” of keto, that one is well debunked on the ketogains FAQ, the short answer being that gluconeogenesis is demand-driven, not supply-driven.

We note in passing that the gold standard of nutritious fat for humans is not olive oil or avocado, but fat from healthy animals.

“I do love and advocate healthy fats but don’t think a true keto diet is sustainable – or fun – for many people.”

There are many long-term keto practitioners who would vehemently argue the opposite, but not a single keto advocate is represented here.

“It is a dietary pattern that would lead to deficiency in vitamins and minerals ‘unless the diet is carefully constructed, and would usually require micro-nutrients and minerals to be provided by supplements’, said Professor Helen Truby, from the Department of Nutrition, Dietetics & Food at Monash University.”

This is absurd: a diet maximally rich in fat is somehow going to be nutrient-deficient compared to standard dietary patterns. Maybe if you eat like a lab rat with nothing but CAFO butter and lard and “protein”.

In the real world, those of us consuming fatty muscle cuts (Shawn Baker) or organ meats (yours truly) are doing just fine for essential nutritents. And, critically, not only do we have the bloodwork to prove that we are not nutrient-deficient, but actual performance results to show that we are nutrient-sufficient. This is a critical distinction.

What are Helen Truby and Libby Babet’s performance results backing up their allegedly superior diets? Are they or their clients setting records in rowing and powerlifting? This is a serious question. Nutritionists who are content with a lack of overt deficiency symptoms are not properly testing their theories.

“Should people start ketogenic diets? Answer: not unless there is a medical indication to do so and under the guidance of an accredited practising dietitian who can ensure nutritional adequacy,” Truby says.

What blinding arrogance! People shouldn’t even experiment with low-carb diets unless they are blessed by an ordained member of the priesthood, granted a special dispensation, and regularly attend confessional. Otherwise they should continue eating just, you know, whatever.

“In terms of ketosis being the cure for memory loss, I doubt anyone would be able to stick to the sort of strict low-carb regimen necessary for long-term use and therefore its applicability to humans is currently limited by the unpalatability of the dietary pattern that is required.”

I congratulate you on your success with keto, but I think it is a “your mileage may vary” type of thing. I have tried keto twice now, once in winter, once in summer, for a month at a time, eating clean fats and meat (not CAFO) and gained three pounds and felt terrible. I am a almost 60 year old menopausal woman with an autoimmune disorder.
My fasting blood sugars went from normal to 130 too. My constitution does much better on a whole foods plant based diet with much less fat. Different strokes for different folks. I think these representatives from university nutrition departments are speaking to the lowest common denominator, and truly, the data points for ketogenic diets are few and far between and need to come from large case controlled cohort studies of long duration for different ethnicities, ages and metabolic challenges. These trials have yet to be done.

This is really interesting! You make the important points that we can’t generalize from our individual experiences to others, nor can we make blanket statements that a particular diet is always good or always bad.

However compelling a theory is, we have to test it to know the truth.

At the same time, we can’t afford to wait 20 years (200, 2000?) for all the studies to be done. We are determined to achieve positive health outcomes while we are still alive!

Your case is particularly intriguing because your fasting blood glucose actually went up on keto. This is not “supposed” to happen and the only explanation I can think of is that there was a runaway cortisol response. Your body was challenged to increase its fat and ketone metabolism and instead of doing that, used drastic and unsustainable measures to generate glucose at the expense of lean tissue — the opposite of what anyone would want going into keto.

Is this something that might be mitigated? Might it be due to some underlying nutrient deficiency? Responsive to changes in exercise and environment? Or is it simply the inevitable consequence of keto for a menopausal woman?

Nobody but you can answer that question.

One thing we can never accept is “nutritional experts” telling us that we must only alter our diet while under their care. Nutrition is too important to delegate to anyone else — especially those who think they know the answers in advance.

I am 57, and in the same boat, and I was a faithful WW until menopause, when I began gaining weight faster than I could lose it. I have switched over to Keto, which wasn’t hard since I have celiac’s. I am losing weight and feeling great.

“Otherwise they should continue eating just, you know, whatever.” LOVE it. Hahaha! Speaking the truth, as always. I second your first point. I have not gained a pound on keto and I’ve been on it for more than two months.

Congrats on all your success in 2017 Mark and thanks for all the valuable information you generate / analyze / synthesize and the great products and services you provide. What 2017 concepts emphasized for me is to improve my circadian rhythm, cut back on social media, and add some more fat to my diet. Have a long way to go to optimize all those factors. Onward and upward!

Look forward to trying to get through the whole post. The biggest takeaway for me is that after completing the Primal certification, running a very successful weight loss group at my gym, the next step to push me was to take the plunge and buy me PaleoFX tickets for 2018 and surround myself with like minded individuals. I think going this coming year will give me the extra nudge I need and I so look forward to meeting Mark in person and thanking him for all the good he has brought to my life!

One of the unexpected goodies of this is that at work I am evenly productive the whole day, no after lunch slowdown (even with a PB correct lunch)

On Mondays, Wednesdays and Fridays I add a mini lunch of one apple and one banana and 1/2 cup of wine ((with added water).
I have daily bulletproof coffees as breakfast
My body fat percent (measured by the same electronic scale) is always under 17% (I have readings of 15%)
And my weight hovers between 176 and 178 (I have record readings of 173!)
I never dreamed of having weight of 175 lbs
The Primal Blueprint Way has been reeeeeeeally good to me
End of my mini-rant 🙂

You certainly have covered a lot of subjects in the last year. I have read every one and look forward to the new year. Congratulations on all your accomplishments. We need more folks like you to spread the word about health. I am still hoping your will come to Canada for a seminar in the future. All the best to you and your Family.

You aren’t the only one with great success in 2017, Mark! Thanks to you, your blog, Dr. Maffetone, and everyone on the Facebook groups, I am finally back into my groove as far as physical fitness goes. From 2012 to 2014, I scored >90% on my Air Force Physical Fitness Test (AFPFT) while following a conventional approach to training and eating which ultimately led to a hip injury in January 2015. It was then that I discovered Dr. Maffetone and eventually MDA. I didn’t put the stuff I was learning into practice until mid-2016. By then I had scored 2 very difficult ~85% AFPFTs where I was actually worried about failing. Now, after 1.5 years and 2 more subpar tests, my test today came out to 91.1%.

What exactly is the difference between zhe book ‘The 21-day body transformation’ and the Keto rest book (also 21 day stuff)??? I have the first one and you ha´ve to convince me why I should buy the latter one, please.

Hi Sonja, I have both books. The Keto Reset uses the 21-day transformation principles to help people prepare for experimenting with Keto. It’s like an induction phase to ensure that the body is better at burning fat before attempting periods of ketosis. If you’re already primal then you’re right that this part of the book won’t be new to you. Most of the book, though, discusses the benefits, how-to, pitfalls, etc. of going keto, with Mark and Brad’s latest take on it all. I find it a good read, very up-to-date and, though I didn’t think I needed yet more recipes, I am actually enjoying the extensive recipe section.

Hi All, is anybody aware of a 21 day ‘starter’ program for lacto-ovo vegetarians? I know it’s not your typical primal/paleo approach, and no I’m not meat shaming, we just don’t eat meat! I know there’s a lot of info about, and we try to stick to it, but a lazy way out would be nice 🙂

Meat isn’t necessary for everyone. I’ve known a couple of people who were quite healthy and active on a diet that was mostly rice, legumes, and vegetables. If that sort of eating plan works well for you, then great. Otherwise, I’m not sure what sort of 21-day starter program you’d be looking for. Paleo does include significant amounts of animal protein, both for satiety and sufficient calorie intake as well as certain nutrients. Maybe you could be more specific.

Just wanted to take a minute to thank you personally for developing Primal bars. These are so perfect for me with collagen and pre-biotic fiber, I needed something so bad that I could eat at work on my non-lunch breaks and on vacation when I dearly miss my beloved smoothie. These are a life saver, Mark, thank you!